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Almond butter vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between almond butter and broccoli

  • Almond butter has more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, and fiber; however, broccoli is higher in vitamin C and vitamin K.
  • Almond butter covers your daily vitamin E needs 156% more than broccoli.
  • Broccoli contains 19 times less copper than almond butter. Almond butter contains 0.934mg of copper, while broccoli contains 0.049mg.

Food varieties used in this article are Nuts, almond butter, plain, without salt added and Broccoli, raw.

Infographic

Almond butter vs Broccoli infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +1228.6%
Contains more CalciumCalcium +638.3%
Contains more PotassiumPotassium +136.7%
Contains more IronIron +378.1%
Contains more CopperCopper +1806.1%
Contains more ZincZinc +702.4%
Contains more PhosphorusPhosphorus +669.7%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +914.8%
~equal in Selenium ~2.5µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin EVitamin E +3003.8%
Contains more Vitamin B2Vitamin B2 +702.6%
Contains more Vitamin B3Vitamin B3 +393.7%
Contains more CholineCholine +178.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +73.2%
Contains more Vitamin B5Vitamin B5 +80.2%
Contains more Vitamin B6Vitamin B6 +69.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +643.3%
Contains more FatsFats +14900%
Contains more CarbsCarbs +183.4%
Contains more OtherOther +254%
Contains more WaterWater +5345.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +294854.5%
Contains more Poly. FatPolyunsaturated fat +35723.7%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4240%
Contains more GlucoseGlucose +2350%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +200%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond butter Broccoli
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond butter Broccoli DV% diff.
Vitamin E 24.21mg 0.78mg 156%
Vitamin C 0mg 89.2mg 99%
Copper 0.934mg 0.049mg 98%
Polyunsaturated fat 13.613g 0.038g 91%
Fats 55.5g 0.37g 85%
Vitamin K 0µg 101.6µg 85%
Manganese 2.131mg 0.21mg 84%
Monounsaturated fat 32.445g 0.011g 81%
Phosphorus 508mg 66mg 63%
Vitamin B2 0.939mg 0.117mg 63%
Magnesium 279mg 21mg 61%
Protein 20.96g 2.82g 36%
Iron 3.49mg 0.73mg 35%
Fiber 10.3g 2.6g 31%
Calcium 347mg 47mg 30%
Calories 614kcal 34kcal 29%
Zinc 3.29mg 0.41mg 26%
Saturated fat 4.152g 0.039g 19%
Vitamin B3 3.155mg 0.639mg 16%
Potassium 748mg 316mg 13%
Choline 52.1mg 18.7mg 6%
Vitamin B6 0.103mg 0.175mg 6%
Vitamin B5 0.318mg 0.573mg 5%
Carbs 18.82g 6.64g 4%
Folate 53µg 63µg 3%
Vitamin B1 0.041mg 0.071mg 3%
Vitamin A 0µg 31µg 3%
Sodium 7mg 33mg 1%
Fructose 0g 0.68g 1%
Net carbs 8.52g 4.04g N/A
Sugar 4.43g 1.7g N/A
Starch 0.08g 0g 0%
Selenium 2.4µg 2.5µg 0%
Tryptophan 0.159mg 0.033mg 0%
Threonine 0.555mg 0.088mg 0%
Isoleucine 0.813mg 0.079mg 0%
Leucine 1.483mg 0.129mg 0%
Lysine 0.612mg 0.135mg 0%
Methionine 0.122mg 0.038mg 0%
Phenylalanine 1.149mg 0.117mg 0%
Valine 0.937mg 0.125mg 0%
Histidine 0.55mg 0.059mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Almond butter
59%
Broccoli
Minerals Daily Need Coverage Score
141%
Almond butter
19%
Broccoli

Comparison summary

Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 2.73g)
Which food is lower in Saturated fat?
Broccoli
Broccoli is lower in Saturated fat (difference - 4.113g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $2.6)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.